That was a pretty good read... To summarize... Progress is increasing something.. Reps or weight.. And predicted PR's won't always be set...

Looking forward to this weeks Deload... I had a long, stressful, tiring, and Fun Weekend.. It involved loading and unloading a 24' box van full of Production equipment (Lighting, sound, stage) for a Convention. Can't forget the setup and teardown of said equipment, and then running the equipment for 3 shows. Long days and short nights... Man am I tired...

On the upside, I worked this same show last year. When loading and unloading the equipment, much of it "Felt" Lighter this year.. To me that says I am getting stronger in a noticeable Real World way...

I am questioning whether or not to continue my normal Sunday Routine with the Rep Bench workout at 95#. It hasn't seemed to hurt progress on this cycle, but I'm not sure.

My Biggest issue at this time with my workout and continuing with the WS4SB Template is that my normal Lower Body Day has been neglected for various reasons ranging from Work, Softball, family, and now Holidays. As mentioned before by Peter, I "workout to live", not "Live to Workout". I wonder what would happen if I added some Lower Body work to my routine and turn it into more of a Full body workout. I don't really think that is a good idea though. ARRGGHHH (Just voicing my own frustrations)

I also miss quite a few workouts because of schedule conflicts. When this happens, why not just do the next workout in the rotation, rather than having a certain routine for a certain day of the week? Seems to work for me.

I also miss quite a few workouts because of schedule conflicts. When this happens, why not just do the next workout in the rotation, rather than having a certain routine for a certain day of the week? Seems to work for me.

I should probably do this..

I just keep telling myself that "next" week will get me back on schedule. It just isn't working though.

My Plan: And I'd love opinions of whether or not this is a decent plan currently. Since have been having trouble getting to the gym lately, I don't really want to do a Upper/lower split. Therefore, I intend each workout to be a full body workout revolving around the big complex lifts. Each workout will have a main focus and heavy lift (Bench, Squat, DL, maybe Overhead Press). For the Main lifts, I plan to use the 5/3/1 schema and follow it up with a variation of the same lift with lower weight and more reps (aka BBB) and less rest time.

After the main lift, I will do a minimum of two more lifts to complete the full body. Using last nights workout as an example, main lift DL, then a Upper Body Pull and Push to complete the Full Body workout. These other lifts will vary based on the main lift, time I have left, equipment availability. Mainly, these lifts will be in the 6-12 rep range with short rest periods similar to a WS4SB template. I may even throw some complex routines in as the supplement to the main lift to round out the Full body workout.

Cliff, you don't say how frequently you plan to train but you suggest that it might not be regular. In this case I strongly support full body workouts. A squat and/or a deadlift followed by an UB push and pull Should always be your "go to" workout. I don't think 5/3/1 is a good idea for an infrequent or inconsistant workout schedule. You would be better to just do 3x5 to ensure that you get both sufficient volume and intensity to carry you through to the next workout. I think it will be hard to see progress on a 5/3/1 if it's too long between workouts.

You probably should add a body weight circuit as a daily routine that you can do at home. This will help sustain your conditioning between workouts.

Anytime you resume training after a layoff you're going to experience that. You body retains most of the strength that it had before but it's deconditioned. This means that it's not used to doing work so you are going to have pain even with loads that seem light. That's why you should always increase loads and volumes gradually. The important thing is to not get discouraged and stop training. Do something on a frequent basis. As a rule of thumb, try to get a squat, push and pull every 3 days at a minimum even if it's a light body weight exercise. That's why I put one of each in my daily warmup.

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